- 1 medium onion, finely chopped 2 garlic cloves, crushed OR 2 tsp garlic puree 10ml/2tsp oil 1 medium carrot, grated ½ tsp mild chilli powder (or even less if you really hate hot spices) 1 tsp ground cumin + more if you wish
- 1 tin rinsed and drained pinto or kidney beans 1 tbsp Dijon mustard (a mild type) - or use a bit less regular English if that's all you have 1 tbsp soya sauce - use tamari for a gluten-free option 1 tbsp tomato purée
- 75g/3oz rolled oats – use either jumbo or porridge. If GF, use gluten-free oats, eg Nairn's; Bob's Red Mill; Alara etc Oil spray or a drizzle of oil
- Optional: breadcrumbs, home-made or bought; 1 pepper, finely chopped and fried in with the other veg; 1 stick celery, chopped fine ditto; 1 tsp smoked paprika - experiment!
Spicy Vegan Bean Burgers
Ingredients
to serve
- Vegan Mayo Relish Tomato or BBQ sauce Salad leaves Alfalfa sprouts
- Sliced avocado; sliced tomatoes
Method
Fry onion and garlic in oil until softened. Add a little water if mixture starts to stick - a tablespoon or two.
Add grated carrot, chilli, cumin and any other spices you fancy. Fry for another minute or two, stirring to make sure nothing sticks.
In a bowl, mash beans thoroughly with a potato masher. Add mustard, soya sauce, tomato purée and oats and mix all ingredients in thoroughly. You can also food process the mixture but avoid making it into a smooth goo.
The burgers need some texture, so use the pulse function to avoid over-processing.
With wet hands, form mix into burgers. If you want the breadcrumb option, dip each burger into the crumbs now. Flatten each one with back of wooden spatula or spoon.
If time, chill the burgers on a flat tray for at least 30 minutes - they are easier to cook and keep their shape better.
Using a little oil or oil spray, heat a non-stick frying pan or wok. Fry the burgers gently for a few minutes on either side until they are brown on the outside and squidgy in the middle.
Alternatively, bake them in a medium oven for 20-30 minutes, at about 180°C/350ºF/Gas Mark 4.
Serve with salad and baked potatoes, or on a wholemeal roll with some of the options listed above.
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